Date: 2024-03-01
AO: horizon-ao
Q: Fish Fry
PAX: Attache’, Mr Haand, Poe, Magoo, Median, Disco, 3 mile, Kodiak, Safety Cone FNGs: None
COUNT: 10
WARMUP: Mosey, Michael Phelps, Imperial Walkers, SSHs
THE THANG: Body Pump style workout with a 3 min on, 1 min off tabata focusing on a specific body part and reps done to a rhythm (mostly), and varying cadences. The exercises and playlist that covered songs from the Tik Tok generation to Double Respect:
Legs to Get Ready (feat Blake Shelton) by Pitbull
– Squat single count
– Pulse Squat
– Bonnie Blairs
– Milk Maid
Biceps to Everlong by Foo Fighters
– Single count curl
– 4 count up
– Bottom hold
– 4 count down
Calves to Jumpin-Timmy Trumpet Remix by Pitbull, Lil Jon, Timmy Trumpet – Regular calf raises
– Raise and hold
– Calf jumps
– Front lunge calf raise
Triceps to Vivaldi Winter-Techno Edit by Corbin
– Tricep extensions
– Regular dips
– Slow dips
– Fast dips
Shoulders to 4k by El Alfo
– Around the world
– Atlas shrugs
– Shoulder presses
– Seal claps
– Shoulder flutters
Chest to Makeba by Jain
– Merkins
– Chest presses
– Crossover merkins
– Derkins
Back to Don’t Stop ‘Til You Get Enough by Michael Jackson
– Bent over row
– Superman
– Superman with pull down
– Reverse flys
Abs to Rule the World (Everybody) by Tiesto, Tears for Fears – LBCs
– Toy soldiers
– J Los
– Flutter kicks
MARY: Accomplished during the Thang
ANNOUNCEMENTS: Cluster CSUAP this Saturday
COT: Borrowing from this past Sunday’s sermon, it’s not good for man to be alone. Our spouses are a primary way of avoiding loneliness, but they can’t and aren’t designed to meet every need. We need fellowship with our creator (F2) and with each other (F3) to truly flourish.
Tags: horizon-ao, Attache’, Mr Haand, Poe, Magoo, Median, Disco, 3 mile, Kodiak, Safety Cone
F3 The Capital 